Pre Exhaustion Training: Study Finds Lower Muscle Gains Than Traditional Training

Key Takeaways

• Pre exhaustion training might not be the muscle-building hack it’s made out to be. In fact, it could be doing the opposite.
• Traditional training—those good old straight sets—still seem to have the upper hand when it comes to gains.
• While pre exhaustion training can save time, the added fatigue may cost you in the long run.

Why Pre Exhaustion Training Might Not Be Helping Your Gains

Ever tried leg extensions right before jumping into squats, thinking you were hacking your gains? That’s the gist of pre exhaustion training: tire out a specific muscle with an isolation move, then immediately hit a compound lift to really torch it. Sounds like a clever strategy, right?

Well, a fresh study from Tom Hermann et al., “Front-loading fatigue: Does the pre-exhaustion method influence resistance training-induced muscular adaptations?” in SportRxiv, might have you rethinking that approach. Tom Hermann and his team put pre-exhaustion vs traditional training to the test over eight weeks. Their conclusion? Pre exhaustion training didn’t just fall short—it might actually be slowing your progress.

This study stands out as the first to test pre-exhaustion using a multi-set protocol with trained individuals and a matched training structure (volume, load, and supervision).² Unlike earlier studies that were limited to untrained populations or single-set designs, this one adds robust, real-world insights for experienced lifters.

Pre-Exhaustion vs Traditional Training: What the Research Says

Back in the day, Arthur Jones popularized pre exhaustion training as a way to outsmart your muscles. But the evidence? It’s shaky at best. Studies have found little difference between fancy methods and plain old traditional training.^1,2  So, is pre exhaustion training just a flashy fad?

In fact, prior studies using surface electromyography (sEMG) found conflicting results. For example, Brennecke et al. observed inconsistent activation patterns depending on which muscle was pre-fatigued, raising concerns about the reliability of short-term pre-exhaust effects.³

How They Tested It: Pre Exhaustion vs Straight Sets in the Real World

They were split into two groups:

PreEx group: Did a single-joint move like leg extensions, then—without skipping a beat jumped into a multi-joint exercise like Smith machine squats.

TRAD group: Stuck with the basics. Straight sets with about two minutes of rest between each one.

Both groups trained twice weekly. Each session had 4 sets per exercise, staying within 8–12 reps. Movements included leg extensions, Smith squats, hamstring curls, and Romanian deadlifts. Everyone trained to failure, with supervision.

They measured everything from muscle thickness (via ultrasound) to strength (1RM squat), power (jump height), and even tracked diet and recovery. They covered all the bases.

What Happened During the Study?

Muscle Size

TRAD took the lead. Every site they measured showed slightly better gains for traditional training. Not a knockout win—but enough to make you think.

For example, muscle thickness changes in the vastus lateralis (30% thigh site) showed a posterior probability of 94.3% favoring TRAD, though most other differences were labeled as “anecdotal” in Bayesian strength of evidence.

Strength & Power

Pretty close race here. TRAD had a slight edge in squat max (+1.8 kg/4 lbs) and jump height (+1.3 cm), but the difference wasn’t huge.

Endurance

Despite the fatigue, pre exhaustion training didn’t boost endurance any more than traditional sets did. Both groups came out about the same.

This contradicts the initial hypothesis of the researchers, who expected higher fatigue exposure in PreEx to improve endurance.

Body Composition

TRAD again edged out PreEx. They lost more fat (-1.2%) and gained a bit more lean mass (+0.7 kg/1.5 lbs).

Training Volume

Here’s the kicker—TRAD moved 29.8% more total weight. That’s a massive difference. PreEx lifters simply couldn’t go as heavy after tiring themselves out early.

This reduced volume likely explains the slightly lower hypertrophic outcomes observed in PreEx, as mechanical tension remains the primary stimulus for muscle growth.

Session Time

PreEx finished faster—about 36% quicker—but rated their sessions as more exhausting. Less time, more drain, and fewer gains? That’s not a great trade-off.

Pre Exhaustion Training: Worth the Hype?

At first, pre exhaustion training seems like a good way to “shock” your muscles. But the data tells a different story. If your quads are already toast from extensions, you’re not squatting as heavy. Less load = less tension = less growth.

And even though those sessions feel brutal, they didn’t result in bigger muscles or better strength. Traditional straight sets quietly pulled ahead in almost every category.

Real Talk: What This Means for You

• Stick to the Basics: Straight sets are still king when it comes to building size.
• Save Pre Exhaustion for Variety: It’s fine as an occasional tool, especially when time is tight—but don’t build your whole program around it.
• Chase Load, Not Just Burn: If you want gains, you need mechanical tension. Pre exhaustion can cut into that.
• Don’t Confuse Hard with Smart: Just because something feels tougher doesn’t mean it’s better. Be strategic.
• Track Your Volume: This might be the most underrated factor in training progress. TRAD’s higher volume likely drove their better outcomes.

Bottom Line: Train Smart, Not Just Hard

Pre exhaustion training has a cool ring to it—and sure, it might feel intense. But when you look at the numbers, traditional straight sets win by a small but meaningful margin. If muscle growth is your goal, especially in your legs, sticking with what works might be your best bet.

Hermann’s study gives us a valuable reminder: don’t overcomplicate your training. Show up, lift heavy, recover well—and maybe skip the pre-fatigue gimmicks.

FAQ: Pre Exhaustion Training

Q: What is pre exhaustion training?

A: It’s a technique where you hit a muscle with an isolation exercise (like leg extensions) before immediately performing a compound lift (like squats). The goal? Tire out the muscle so it’s forced to work harder.

Q: How does pre exhaustion vs traditional training compare for muscle growth?

A: Traditional training came out ahead in this study—slightly better size gains and improved body composition.

Q: Is pre exhaustion vs straight sets more effective for hypertrophy?

A: Straight sets seem to be more effective. Pre exhaustion might limit how much weight you can lift, which reduces the stimulus your muscles get.

Q: Can pre exhaustion training be useful?

A: It can be—especially when you’re short on time or want to add variety. Just don’t rely on it as your main training method.

Q: Should beginners use pre exhaustion training?

A: Probably not. It’s more suited to experienced lifters who already have a strong foundation and understand their body’s limits.

References

1               Trindade, T. B. et al. Pre-exhaustion Training, a Narrative Review of the Acute Responses and Chronic Adaptations. Int J Exerc Sci 15, 507-525 (2022). https://doi.org/10.70252/cevs9112

2               Trindade, T. B. et al. Effects of Pre-exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength, and Quadriceps Hypertrophy. Frontiers in Physiology Volume 10 – 2019 (2019). https://doi.org/10.3389/fphys.2019.01424

3               Brennecke, A. et al. Neuromuscular activity during bench press exercise performed with and without the preexhaustion method. J Strength Cond Res 23, 1933-1940 (2009). https://doi.org/10.1519/JSC.0b013e3181b73b8f